18 minutter


2 minutes seated SP
2 minutes standing SP
1 minute seated MP

2 minutes seated SP
2 minutes standing SP
2 minutes seated MP

2 minutes seated SP
2 minutes standing SP
3 minutes seated MP

Explanation

You will ride 2 minutes seated SP which is followed by 2 minutes standing SP. After this you ride 1 minute seated MP, then 2 minutes and finally 3 minutes. The progression is that the minutes in MP are increasing with 1 minute per interval.
The program is suited for all target groups except for beginners

Recommended music tempo = 120-140 BPM (everything)

Glossary:

SP = Single pace
MP = Middle pace
DP = Double pace
ACC = Acceleration

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